Running Around 7-30-07

First things first ... Due to the Junior Olympics events at Tom Black Track, the Tuesday workout group will meet at Cherokee Blvd tomorrow. Same time as usual, 5:30 pm. Meet at the big parking lot on the West end of the Blvd - where the Dogwood 5k starts.

You can watch events live online at .... http://www.aaujrogames.org/trackfield_playon.php

Cherokee Blvd gives us some nice options for workouts, so I'll give you some flexibility this week. First option is hills. Run the 2.5 miles as a warmup, do hill repeats, return 2.5 for a cooldown.

The second option is a continuous 10k tempo run at marathon pace. Do at least a mile warmup/cooldown for this option. Run 2 loops of the Dogwood 5k course. The mile markers along the Blvd should serve as a good guide for pacing.

Final option is a 70 minute progression run with 35 minutes easy/35 minutes hard. You probably need to hit the greenway to get enough distance for 70 minutes worth of running.

Striders on the grass would be a good addition to any of the workouts.

These are all great workouts for building strength and stamina as we near the end of our summer base training.

Now for the workouts ...

Choose 1 of:
1a. 4-10 x hills @R intensity. Here is the hill workout route. http://www.usatf.org/routes/view.asp?rID=9492

1b. 10k tempo run @MP.

1c. 70 minute progression run. 35 minutes easy followed by 35 minutes @MP.

Plus:
2. Striders. 4-6x100m twice this week.

Get your paces here: http://www.panix.com/%7Eelflord/vdot.html -or- http://www.runningforfitness.org/calc/rp.php